FMS rx+ (AMRAP – Rounds)

FMS rx (AMRAP – Rounds)

FMS fitness (AMRAP – Rounds)

FMS

6 BB Push Press (45/35lbs)

6 Situps

6 Thruster (45/35lbs)

EMOM for as long as possible

competitors

Metcon (Time)

5 rounds for time:

15 GHD sit ups

5 muscle ups

Rest 10 minutes

Every minute for 10 minutes:

20m Prowler sprint (heavy)– Repeat this couplet from a week ago (10/26). Goal is to finish in under 5 minutes. There is an 8 minute cap for this workout. Don’t worry about going unbroken, just try to finish faster than last time.